30-Minute Full-Body Core Workout with Weights (Overload 30 Day 5)

How To Do A Squat and Rotational Clean

1. Start standing with your feet shoulder-width apart, holding a dumbbell in each hand between your legs. Engage your core and keep your chest lifted.
2. Lower into a squat by pushing your hips back and down, keeping the dumbbells positioned between your legs.
3. From the bottom of the squat, drive through your heels to stand up explosively, rotating your torso to the left as you pivot on your right foot.
4. As you rotate, clean the dumbbells across your body, bringing them up to your left shoulder in one smooth, powerful motion. Focus on generating force through your hips and core.
5. Reverse the movement by rotating back to center, lowering the dumbbells between your legs as you return to a squat.

How To Do Bicep Curl and 2 Shoulder Press

1. Start standing feet shoulder-width apart and core engaged. Hold a dumbbell in each hand at your sides, palms facing in towards each other.
2. Perform bicep curls, squeezing the front of your arm to curl the dumbbells to shoulder height. Think about keeping your elbow tucked into your side and shoulder blades pulled down.
3. Pause when the dumbbell reaches your shoulder, then perform a narrow overhead shoulder press by pushing the dumbbell overhead until your arms are fully extended, bicep near your ear.
4. Lower the dumbbell down to shoulder level with control and repeat the narrow overhead shoulder press by pushing the dumbbell overhead until your arms are fully extended, bicep near your ear. Then, curl the weight down to your side, returning it to the starting position.

How To Do A Front Lunge and 45 Degree Lunge

1. Start standing in a neutral position, feet hip-width apart, holding a dumbbell in each hand, palms facing in towards each other (hammer curl grip). Option to hold one dumbbell horizontally at your chest.
2. Step your right leg forward into a front lunge, dropping your back left knee down towards the ground as you lower your hips until both knees reach a 90-degree angle, front thigh is parallel to the floor.
3. Then, drive through the front right heel to reverse the movement and return to a standing position.
4. Step your right foot forward at a 45-degree angle into a front lunge. Lower your back left knee toward the ground, keeping your hips square and lowering until both knees are bent at 90 degrees, with your front thigh parallel to the floor.
5. Drive through your front right heel to stand tall. Step back to a to a standing position.

How To Do Uneven Push Up and Beast Back Row

1. Start in a high plank position with shoulders stacked over wrists and feet hip-width apart. Place your left hand on the head of a stable dumbbell.
2. Maintain a strong plank — body in a straight line from head to heels, core engaged, and gaze slightly ahead.
3. Perform two controlled push-ups, lowering your chest toward the ground as your elbows track back close to your body.
4. After the second push-up, step or jump your feet forward into a bear crawl position: shoulders stacked over wrists, knees bent at 90 degrees and hovering just an inch off the floor, toes tucked, and back flat.
5. From this position, row the dumbbell in your right hand toward your ribcage, squeezing your back. Repeat for two reps.

Modification: Option to perform two chest press and two back rows with one dumbbell from a standing position.

How To Do A Kneeling Hinge Clean to Stand Up

1. Start in a kneeling position with both knees on the ground and shoulders stacked over hips. Hold a dumbbell in each hand, positioned just outside your hips.
2. Hinge at the hips, shifting them back as you tilt your torso forward and down toward the ground.
3. Explosively drive your hips forward, swinging the dumbbells up to your shoulders as you step your left foot forward, bringing your torso upright. Your left knee should now be bent at 90 degrees.
4. Press through your left foot to rise to a standing position, driving your right knee up in line with your hip.
5. Slowly reverse the movement by lowering your right knee back to the mat, followed by your left, returning to the kneeling position.
6. Slowly lower the dumbbell to your hips, returning to the starting position.

Modification: Option to sub deadlift clean to step-through and knee drive.

How To Do A Dumbbell Burpee

1. Stand with feet hip-distance apart, or a little wider. Hold two dumbbells in front of you, at your hips.
2. Engage your core and lower your hips down to the bottom of a squat as you place the dumbbells on the ground between your feet.
3. Step or jump both feet back to a high plank position. Make a straight line with your body from head to feet.
4. Perform a controlled push-up, lowering your chest toward the ground as your elbows track back close to your body.
5. Pause for a moment, then in one explosive movement, jump both feet forward and land just outside your hands or dumbbells.
6. You should land in a deep squat from which you explosively stand up, pulling the dumbbells up.

Modification: Option to sub a squat and dumbbell press out to stand and dumbbell overhead press. Or, make the dumbbell burpee low impact by stepping back to plank and walking your feet back into the bottom of the low squat instead of jumping back and jumping in.

7. ½ Kneeling to Side Plank Kick Out

Targets: Internal and external oblique muscles (the muscles that run along the side of your core), transverse abdominus, hip abductors and hip adductors.

8. Alternating Weighted Get Up Off The Ground

Targets: Upper abs, lower abs, obliques, shoulders, chest and triceps.

Modification: Option to perform dead bugs instead.